Description
This Pan-Fried Lyme Bay Sea Bass is a refined yet simple seafood dish that showcases the best of the English coast. Skin-on sea bass fillets are cooked until crisp and golden, then paired with a fresh medley of sautéed greens, savory lentils, briny capers, and caramelized lemon for an elegant and flavorful meal. Finished with a scattering of pink peppercorns or red currants, this recipe is perfect for a healthy, gluten-free main course that’s both bright and satisfying.
Ingredients
Units
Scale
For the Sea Bass
- 2 fillets fresh Lyme Bay sea bass (skin-on)
- 1 tbsp olive oil
- Salt and freshly cracked black pepper, to taste
For the Greens & Lentils
- 1 cup baby spinach
- 1/2 cup cooked lentils (black beluga or green)
- 1 tbsp butter
- 1 tbsp capers
For the Garnish
- 1 lemon, sliced into rounds
- 1 tsp pink peppercorns or red currants (optional)
Instructions
- Season the Sea Bass: Pat the sea bass fillets dry with a paper towel, then season both sides with salt and freshly cracked black pepper for maximum flavor.
- Pan-Fry the Sea Bass: Heat the olive oil in a skillet over medium-high heat. When hot, add the sea bass fillets skin side down. Press each fillet gently with a spatula to prevent curling. Cook for 3–4 minutes until the skin is crispy and golden brown, then flip and cook the flesh side for 1–2 minutes more until just cooked through.
- Caramelize the Lemon: In the same pan, add the lemon slices and sear for 1–2 minutes per side until they start to caramelize and brown slightly. Remove and set aside.
- Sauté the Greens and Lentils: In a separate pan, melt the butter over medium heat. Add the spinach and cook quickly until just wilted. Stir in the cooked lentils and capers, tossing to warm everything through; season lightly with salt and pepper.
- Plate and Garnish: Spoon the lentil-spinach mixture onto plates, top with the pan-fried sea bass fillets, and finish with a caramelized lemon slice. Garnish with pink peppercorns or red currants if desired. Serve immediately.
Notes
- For crispier skin, ensure the sea bass is thoroughly patted dry before seasoning and frying.
- Substitute beluga or green lentils as desired for texture and color differences.
- If pink peppercorns are unavailable, red currants add a fresh, tart note as a garnish.
- This dish pairs wonderfully with a crisp, dry white wine.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main-course
- Method: Stovetop
- Cuisine: British
Nutrition
- Serving Size: 1 fillet with accompaniments
- Calories: 420
- Sugar: 2g
- Sodium: 600mg
- Fat: 21g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 5g
- Protein: 43g
- Cholesterol: 75mg
